The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset

Jaci Wilson
  • 5.0 (9)
  • Running

Can you keep going when everything in you wants to stop? One More Hour is the podcast for backyard ultra runners, ultramarathoners, trail runners, and people who want to master the ultrarunning mindset and push their limits. Hosted by run coach and backyard ultra expert Jaci Wilson, this show dives into the strategies, stories, and science behind going one more hour. Each week, you’ll hear from athletes, race directors, sports psychologists, sleep specialists, nutrition experts, etc., on what it takes to thrive in endurance running and timed races. From fueling and pacing strategies, to building mental toughness and overcoming fatigue, you’ll gain the tools to train smarter, race stronger, and stay in the game when it gets tough. Whether you’re training for your first ultramarathon, curious about the backyard ultra format, or chasing a new PR, this podcast will help you go beyond what you thought possible. Hit follow and join the community of runners learning to embrace the challenge, trust the process, and keep going, one more hour at a time.

  1. 4h ago

    (Ep.50) Looking for an Out: The Psychology of the Backyard Ultra Exit Narrative

    Your brain doesn't usually tell you to quit. It tells you to be reasonable. After hours of running, fatigue, discomfort, uncertainty, and doubt can cause your mind to start building a convincing case for why stopping is the logical thing to do. You've already exceeded your goal. You have work Monday. You're worried about getting injured. You can always come back next year. Suddenly, quitting doesn't feel like quitting anymore. It feels like the smart decision. In this episode of The One More Hour Podcast, we takes a deeper look at the backyard ultra exit narrative. Aka the moment your brain starts looking for an out, and the psychology behind why these thoughts can become so believable during an ultra. You'll learn: Why your brain starts searching for relief when faced with prolonged discomfort and uncertaintyThe difference between having a thought and treating that thought like a factHow cognitive fusion can cause runners to become hooked by thoughts like "I can't do this" or "I need to quit"Practical cognitive defusion techniques, including "I'm having the thought that..." and "Thanks, brain"How to recognize and name your recurring exit narratives before they take overStories from her first backyard ultra and how she unknowingly built a logical case for her own exitThe coyote story from her second backyard and what it taught her about the brain's ability to create an outThe identity trap: when success becomes permission to stopHow to establish predetermined stopping criteria so you aren't making important decisions in your most fatigued stateWhy your crew can either help you stay grounded or accidentally add evidence to the lawyer's caseHow to practice cognitive defusion and psychological flexibility in everyday life and during trainingThe goal isn't to eliminate negative thoughts, fear, doubt, or discomfort. Those things are part of being human and part of ultra running. The goal is to create enough space between you and your thoughts that you can choose your response instead of automatically obeying the story your brain is telling you. Because your thoughts aren't commands. They're thoughts. And sometimes, all you need to do is recognize the Lawyer, say "Thanks, brain," and decide what to do next. One more yard. One more hour. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them)  ⭐️ Learn more about working with me on my website

  2. Sep 1

    (Ep.49) 3 Trips to Big’s Backyard: What Levi Yoder Learned Running 300+ Miles

    What does it take to keep going when the race stops being about miles and becomes a battle between your mind and your body? Levi Yoder knows a thing or two about that. Levi went from starting his running journey in 2019 to completing his first 100-miler in 2022 and then winning his first backyard ultra and earning a spot at Big’s Backyard Ultra. Since then, he has competed at Big’s three times, including the 2022 World Team Championship, the 2023 Individual Championship, and the 2024 World Team Championship, where he reached an incredible 75 yards and more than 312 miles. In this episode, Levi takes us inside those three world stage experiences and shares how his approach has evolved, from being completely underprepared for his first backyard to learning how to pace himself, manage the mental highs and lows, fuel, sleep, communicate with his crew, and conserve energy for the long haul. We talk about: How Levi went from a new runner to a 300+ mile backyard ultra athleteThe biggest lessons he learned from his first backyardHow his experiences at Big’s Backyard Ultra changed from 2022 to 2024Why confidence can sometimes become a liability in a backyardLearning to expect the low points and knowing they will passHis strategy for caffeine, naps, and sleep during multi-day racesWhy remaining emotionally neutral can be such a powerful skillHow he uses discomfort in everyday life to prepare mentally for the backyardThe importance of having a crew who knows you and can make decisions when you're exhaustedWhy his wife and crew are such an important part of his successHis 2024 Big’s experience and what ultimately took him out at 75 yardsHow he balances pushing his limits with knowing when it's time to stopWhy he believes there may always be another level to reachAnd perhaps most importantly, Levi shares what he believes now that he didn't believe when he started running backyards: You might be capable of far more than you think you are. Whether you're training for your first backyard ultra or wondering what it takes to go 100, 200, or 300+ miles, there are plenty of lessons in this conversation you can take into your next race. Find Levi on Instagram at @way_co_ultra_runner and on Facebook and Strava as Levi Yoder. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them)  ⭐️ Learn more about working with me on my website

  3. Aug 25

    (Ep.48) Your Ultimate Backyard Ultra Crewing Guide

    What does it actually take to crew a Backyard Ultra? Your runner has spent months preparing for the race. But what about the people sitting at camp? A great backyard ultra crew doesn't just hand out bottles and cheer when their runner comes through. They're the runner's second brain: managing logistics, protecting their energy, thinking ahead, solving problems, and helping them make good decisions when fatigue starts to take over. This episode is a complete Backyard Ultra Crewing 101 guide, created specifically for runners to send to their crew before race day. We start with the basics: what a backyard ultra is, how the format works, what the runner can and can't do during the hour, and why pacing and camp time matter. From there, we get into what makes a great crew and how to create an organized, calm camp where your runner can reset every hour. You'll learn about:  Camp organization and why everything needs a home  Why your crew is your second brain What your runner needs to communicate to the crew before race day  Understanding your runner's minimum, realistic, and stretch goals  Nutrition, hydration, electrolytes, and sticking to the plan  Creating contingency plans when your runner stops wanting their usual food  Shoes, socks, blisters, chafing, clothing, and preventative care  How to communicate with a tired runner without creating more decision fatigue  Why "How are you feeling?" may not be the best question to ask  How to give your runner simple choices and reduce the number of decisions they have to make  Why you shouldn't let your runner make a major decision while sitting in the chair  How to prepare for the next yard before your runner even gets back to camp  What changes when the race goes from hours into multiple nights  How to adapt when weather, nutrition, sleep, feet, or fatigue don't go according to plan  Problem-solving instead of panicking  Why your crew's emotional state can affect your runner  Why crew members need to eat, hydrate, rest, and take care of themselves, too  How the crew's role changes when the goal is 10 yards versus 50, 100, 200+ miles And perhaps most importantly, we talk about the relationship between the runner and the crew: the runner is responsible for running 4.167 miles every hour and the crew runs the camp. The goal isn't for the crew to take control of the race. It's to remove as much unnecessary physical and mental work from the runner as possible so they can focus on the only thing they need to do: One more yard. One more hour. If you're running your first backyard ultra, send this episode to your crew. Then sit down together and talk through your goals, pacing, nutrition, gear, communication, and what you need from each other before race day. And if you're the person who has been asked to crew a backyard ultra for the first time, thank you. Your runner chose you because they trust you! You don't have to know everything about ultrarunning, you just need to care enough to prepare, because in a backyard ultra, one more hour is almost never earned alone. It's a team sport. You can't go far alone! 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them)  ⭐️ Learn more about working with me on my website

  4. Aug 18

    (Ep.47) Backyard Ultras are an Experiment of One with Dave Kwiatkowski

    What does it take to go from a 27-yard backyard ultra runner to consistently running 60+ yards and still believe you have more to learn? In this episode of the One More Hour Podcast, I’m joined by Dave Kwiatkowski, one of the most intriguing young athletes in the backyard ultra world. Dave has built his success through a process of experimentation, problem-solving, and learning from every race. We talk about how his approach has evolved since his first backyard ultra, the mistakes that have shaped his training, and why he believes every runner is an “experiment of one.” Dave shares how he trains his quads and glutes, why uphill hiking and stair repeats have become staples, and how he balances running by feel with the data he does pay attention to. We also get into the less glamorous, and often overlooked parts of going deep in a backyard: electrolyte balance, bathroom breaks, sleep deprivation, caffeine, and what happens when your brain starts seeing basketballs and treehouses that aren't actually there. Dave also shares his philosophy on crew, including why he believes the crew camp should be designed primarily for the crew, and how running with other athletes has helped him push through those moments when he wants to quit. And we talk about Big's Backyard Ultra, what makes Laz's backyard so special, where Dave thinks the backyard format could go in the future, and his new project, Yard Lore, a backyard-ultra data hub designed to bring athlete and race history together in one place. If you're fascinated by the process of getting better, not just the final result, this episode is for you. Show links: Dave's website and blog Dave's Instagram @davekwiatkowski Yardlore Andy's Backyard on October 24, 2026 (Dave's dad's race) Big's Backyard Ultra In this episode: Dave's unconventional introduction to ultra runningThe story behind his first 27-yard backyardHow he's progressed to multiple 60+ yard performancesLearning from failure and turning every race into an experimentTraining for the physical demands of multi-day backyardsSleep, caffeine, and hallucinationsElectrolytes and the surprisingly important problem of bathroom breaksBuilding an effective crew campWhy running with other athletes can be the difference between quitting and continuingDave's experiences at Big's Backyard UltraThe future of backyard ultrasThe story behind Yardlore and its unique “Lore Score”👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them)  ⭐️ Learn more about working with me on my website

  5. Aug 11

    (Ep.46) 5 Mental Traps That End Backyard Ultras

    Backyard ultras are rarely won because someone is the fastest or strongest runner. More often, they’re won by the runner who can manage their mind when the race gets long, uncomfortable, and uncertain. This episode of the One More Hour Podcast, breaks down 5 mental traps that can derail a backyard ultra and what to do when you recognize them happening in real time. You’ll learn about: Time Traveling: Looking too far ahead and becoming overwhelmed by the hours, miles, darkness, or discomfort still to come. Learn how to use micro-anchoring to stay focused on the loop you’re actually running.Running Their Race: Comparing yourself to runners who appear stronger, faster, or more comfortable. Learn why appearances lie and why focusing on someone else's race can cost you your own.The False Alarm: When your brain interprets normal ultra-running discomfort as danger. Fatigue, stiffness, blisters, GI issues, fear, and the inevitable highs and lows of an ultra, and how to stop catastrophizing a bad loop.Borrowing From Tomorrow: The early-race comfort lie that convinces you to skip fueling, hydration, or body care because you feel great. Backyards reward systems, routines, and athletes who stay ahead of problems rather than waiting for them to appear.The Lawyer: When your brain becomes a defense attorney and starts building a convincing case for why it’s reasonable to quit. Your brain rarely says "quit, "it says "be reasonable."Jaci also dives into the Identity Trap, where success becomes permission to stop, and explains why even experienced backyard runners and eventual winners can fall into these mental patterns. The goal isn't to eliminate negative thoughts, discomfort, fear, or doubt. Those things are going to show up. The goal is to recognize them sooner, understand what your brain is doing, and have the tools to respond without letting a temporary low become the end of your race. The winner isn't necessarily the runner who never has these thoughts. It's the runner who doesn't give them power. One more yard. Then another. Then another. Until everyone else has stopped. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them)  ⭐️ Learn more about working with me on my website

  6. Aug 4

    (Ep.45) The Race Behind the Runner: Crewing a Backyard Ultra (and for DAYS!) with Veronica Pardo

    What does it really take to crew an ultrarunner through a backyard ultra? In this episode of the One More Hour Podcast, I’m joined by Veronica Pardo, a runner, chiropractor, and the wife of Nick Petterson, who you may remember from Episode 16 after his run at Summit Backyard Ultra. Since then, Nick has gone on to win Ode to Laz, earning a Silver Ticket, and will represent Team USA at Big’s Backyard Ultra this October. Veronica has been there crewing him through both races, giving her a unique perspective on what happens on the other side of the course. We talk about what a crew member actually does between loops, how to recognize when your runner is struggling, how to balance encouragement with pressure, and why knowing your runner is so important when the race gets deep. Veronica also shares what she learned from participating in a 100-hour timed event herself, including some eye-opening lessons about nutrition, how strong the body really is, and how to get through the messy middle when there’s still a LOT of time left on the clock. We also dive into: How runners can better prepare and communicate with their crew before race dayWhy crew members need to take care of themselves, tooHow to keep camp organized and efficient as the hours add upThe emotional side of watching someone you love suffer for daysHow Veronica and Nick balance their running goals with their life togetherWhat changed between Nick’s Summit and Ode to Laz racesWhat Veronica is most looking forward to, and nervous about, as Nick heads to Big’sWhy runners shouldn’t feel guilty about asking someone to crew for themWhether you’re an ultrarunner preparing for your next big race, someone who has been asked to crew, or a spouse or family member trying to understand this crazy sport, this episode will give you a look at the race that happens behind the runner. Ultras are rarely a solo effort. Sometimes, going one more hour takes a whole team. Follow Veronica on Instagram @drveronicapardo and Strava. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them)  ⭐️ Learn more about working with me on my website

  7. Jul 28

    (Ep.44) Backyard Ultra Simulation: Stop Testing Fitness & Start Testing Your Systems

    A backyard ultra simulation should be much more than an overnight long run. In this episode of the One More Hour Podcast, we break down how to use a backyard simulation as a skills test, not a fitness test. The goal isn't to see how many yards you can complete. It's to collect data, create problems, practice solving them, and eliminate as many unknowns as possible before race day. We dive into: How to practice backyard-specific pacing and conserve energy earlyWhy the fastest runner on the course early in the race may not be the one who goes the furthestHow to practice shorter camp turnarounds without panickingCreating an efficient, repeatable camp and transition routineNutrition and hydration experiments, including what sounds good at 2 a.m.Why foot care should be preventative, not reactivePracticing night running when you're already fatiguedTesting your gear, lighting, clothing, shoes, and entire camp setupHow to use crew as an extension of your brainWhat to do when your carefully planned strategy inevitably goes wrongWhy backyard racing rewards runners who can problem-solve quicklyQuestions to ask yourself after a simulation to identify your biggest weaknessesHow to determine what would stop you first if the simulation kept goingMost importantly, we'll talk about the mindset shift that changes how you approach a simulation: Your goal isn't to see how fast you can cover 4.167 miles. Your goal is to see how little energy you can spend covering 4.167 miles. The best backyard runners aren't necessarily the ones who show up with the most fitness. They're the ones who show up with the fewest unanswered questions. It's time to stop guessing and start practicing. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them)  ⭐️ Learn more about working with me on my website

  8. Jul 21

    (Ep.43) Can You Survive the Murder Mile? | Audrey Carter's Mid-State Mile Experience

    Can one mile break you? This week on The One More Hour Podcast, I sit down with trail runner and ultrarunner Audrey Carter to talk about her first experience at Mid-State Mile, one of the most unique and brutally challenging last-person-standing races in the country. Unlike a traditional Backyard Ultra, runners have just 20 minutes to complete a 1.1-mile loop with 340 feet of elevation gain before heading back out to do it again. Loop after loop after Loop. Until only one runner remains. Audrey shares what drew her to the infamous "Murder Mile," how she approached a format she'd never raced before, and what she learned about pacing, fueling, mindset, and pushing through the mental darkness that comes when your body wants to quit. In this episode, we discuss: What makes Mid-State Mile so uniqueHow Audrey trained for her first last-person-standing racePacing strategies for steep, repetitive climbingFueling mistakes and lessons learnedThe mental battle that begins after the sun goes downThe importance of community in endurance sportsWhy getting comfortable with being uncomfortable extends far beyond runningWhether you're curious about Mid-State Mile, training for your first Backyard Ultra, or simply looking for inspiration to tackle your own hard challenges, this conversation is full of practical lessons and honest reflections. Follow Audrey on Instagram: @easttnmotherrunner If you enjoyed this episode, be sure to subscribe, leave a review, and share it with another runner who loves chasing "one more." One more loop. One more hour. One more chance to discover what you're capable of. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them)  ⭐️ Learn more about working with me on my website

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Can you keep going when everything in you wants to stop? One More Hour is the podcast for backyard ultra runners, ultramarathoners, trail runners, and people who want to master the ultrarunning mindset and push their limits. Hosted by run coach and backyard ultra expert Jaci Wilson, this show dives into the strategies, stories, and science behind going one more hour. Each week, you’ll hear from athletes, race directors, sports psychologists, sleep specialists, nutrition experts, etc., on what it takes to thrive in endurance running and timed races. From fueling and pacing strategies, to building mental toughness and overcoming fatigue, you’ll gain the tools to train smarter, race stronger, and stay in the game when it gets tough. Whether you’re training for your first ultramarathon, curious about the backyard ultra format, or chasing a new PR, this podcast will help you go beyond what you thought possible. Hit follow and join the community of runners learning to embrace the challenge, trust the process, and keep going, one more hour at a time.

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